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  #101  
Old 8 February 2018, 06:46
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Polypro Polypro is offline
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Quote:
Originally Posted by Terry Welshan View Post
For example running is out as even a short run causes the soles of my feet to separate and then require a month or two of wound treatment. Walking is still doable as long as I limit it to 1 hour or less and avoid any hotspots on feet.
A brisk 45 minute walk is all you need - unless you *have* to be a good runner, which you don't. Former Mil guys need to dump the thought that they should run (again, unless you compete, are still in, etc...) - too many downsides and you can get the cardio other ways. The heart doesn't know that you're running or swimming, or walking fast. An Elliptical or Climbing rig (VersaClimber or Steel Climber) would probably be great for your feet.
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  #102  
Old 9 February 2018, 02:07
pyrrhic0369 pyrrhic0369 is offline
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Very well, Polypro

Much to my delight, I opened the forum and saw that you are looking to share some knowledge. I brought my current predicament especially for you.

Situation: Presently working a horrifying contract, in penance for allowing my security clearance to expire and now requiring another investigation.

Recent training: Programming from 5/3/1 Forever

Working: 6 days per week, 15 hours per day (with commute)

Equipment availability: Apartment gym with a compliment of normal cardio equipment. Reasonable compliment of dumbbells up to God knows what in KG. Rogue rack, with pull up bar, with only x4 20 KG plates. There is a pool that can be used for swimming laps.

Mission: General fitness, general survival at this point. I can't imagine improving any of my lifts.

Execution: ___________
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  #103  
Old 9 February 2018, 07:22
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Originally Posted by pyrrhic0369 View Post
I brought my current predicament especially for you.

Execution: ___________
A. You need to make the time you need, period. Too busy = then get fat and die young, orphaning your children quicker - IMO

B. The Nutrition anyone can do, so that's no problem.

C. Programming: Again, time will dictate it seems, so I would think Full Body Workouts at least 2x/week would fit well. Do some form of Cardio everyday (brisk walking, going up stairs, a machine, etc...)

D.As far as what you can do in the gym, this is your friend:

http://www.exrx.net/index.html

As just an example, unilateral movements require a lot less weight - for Legs, do Bulgarian Split Squats or Russian Step Ups.

I program a rolling 1 Day Resistance Training : 2 Days Cardio, repeat - for myself. I have 4 blocks of exercises and just cycle through, so my Micro-cycle is actually 10 days vs the usual 7. So I end up hitting each muscle group at least 3 times in 10 days.

The latest research (a lot from Brad Schoenfeld at http://www.lookgreatnaked.com/blog/ ) says all you need is twice a week to see hypertrophy, with 3x being a bit better, but more than that having diminishing returns - see this interview: https://www.youtube.com/watch?v=ku1kL7nNyuU

The minimums for improvement (and you can maintain what you have with less) are *generally*:

Intensity (how much weight is on the bar/dumbbell) = at least 60% of your 1 Rep Max.

Frequency (how many times each muscle group is stimulated) = 2x/Week.

Volume (how many Sets) = at least 10 Sets per week. So 5 Sets on Mon, and 5 Sets on Thur would meet that.

As you improve, you will need to do more to keep improving, but there is a limit because you need to recover as well. This gets into things like MEV and MRV (Minimum Effective Volume and Maximum Recoverable Volume) - a bit advanced - listen/read/watch Mike Israetel.

Also from Mike, I do a periodization scheme of 4 weeks Hypertrophy using alternating weekly Rep Ranges of 11-15 and 6-10 - followed by 2 weeks of alternating 3-5, and 1-3 for Strength. I adjust based on how I feel (Auto-regulation) and may add a week to either one. So my Mesocycles are about 6-8 weeks.
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  #104  
Old 9 February 2018, 10:03
pyrrhic0369 pyrrhic0369 is offline
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Sounds like a plan. I found a full body lifting workout that I am planning on running three days a week, with some low impact cardio on the other days. I will check out those links. Thanks for the input.
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  #105  
Old 10 February 2018, 22:52
e5wsf e5wsf is offline
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If you are not tracking your intake, you should start. If you donít have clue how to eat and have a few spare $, pay someone to guide you and hold you accountable. After bouncing around with various diets I started tracking with MyFitnessPal. Since I had no real idea what I was doing, I paid for a service to guide me and keep me accountable. Turns out I was not eating enough and the furnace, so to speak, was not burning hot enough.
I used Working Against Gravity. $160 a month for 6 months and went from 195-200lb to 180. Weekly checkins with pictures, measurements and food diary. No urges to binge or looking forward to cheat days or diet limitations. My coach put me on 40% Carb, 31% Protien, 29% fat. They adjusted my diet as I progressed and when I had harder days or longer workouts or races. Well worth the money. So at 47 y/o, I had abs and endless energy. Iím sure there are other services but this worked for me. YMMV.

Yes, I tried Keto at one point an bonked hard during races. Tried Paleo. All short term success. Long term, they were not sustainable. I always had urges to ďcheatĒ or binge eat.
I can drink beer (or any alcohol) and count it as any combo of carb and/or fat. There wer a few times when I was very short on carb and fat for the day and had a few beers to make it up.
The dietary intake of most people suck. Fix it. Your workouts will jump.
I did 22 rounds of Cindy (CrossFit WOD) in 20 minutes and could have kept going for at least another 10 minutes if I so desired. Parked my car and ran to the gym a few months ago and covered 2.5 miles in 16:25. Amazing what you can do without the spare tire.
Diet has to be the focus.

Now that Iím down in fat, my focus is building strength and muscle so my constant weight is about 185 but my waist is still the same as when I was at 180. Shirts are tighter in the right places and had to buy new clothes. 48 y/0 is around the corner and Iíll me running a 50K OCR and Ragnar Trail. Everything is better. Focus on diet.

Adding this because the subject was broached: Dropping that much fat does make the dick look bigger.
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